8 "Fad" Abincin da Ainihi yake Aiki

Wadatacce

• 1. Abincin Atkins
• 2. Kudu Beach Diet
• 3. Cincin ganyayyaki
• 4. Abincin Ketogenic
• 5. Abincin Paleo
• 6. Yankin Abinci
• 7. Abincin Dukan
• 8. Abincin 5: 2
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Abincin Fad yana da matukar shahara don rasa nauyi.

Yawancin lokaci suna yin alƙawarin asarar nauyi mai sauri da sauran fa'idodin kiwon lafiya, amma galibi ba su da shaidar kimiyya da ke tallafawa amfani da su. Kari kan haka, galibi ba sa daidaita abinci mai gina jiki kuma ba su da tasiri a tsawon lokaci.

Koyaya, akwai wasu abincin "fad" waɗanda aka samo don samar da asarar nauyi a cikin inganci mai kyau, nazarin sarrafawa.

Abin da ya fi haka, waɗannan abincin na iya zama masu ƙoshin lafiya, daidaitacce kuma mai ɗorewa.

Anan akwai nau'ikan "fad" guda takwas waɗanda suke aiki a zahiri.

1. Abincin Atkins

Abincin Atkins shine mafi shahararren abincin ƙananan nauyi a duniya.

Atirƙiri daga likitan zuciya Robert Atkins a farkon 1970s, abincin Atkins ɗin yana da'awar samar da asarar nauyi cikin sauri ba tare da yunwa ba.

Ya ƙunshi matakai guda huɗu, gami da Tsarin Indaddamarwa na makonni biyu wanda ke ƙuntata carbs zuwa gram 20 kowace rana, yayin ƙyale adadin furotin da mai mai iyaka.

A wannan lokacin, jikinku zai fara canza kitse zuwa mahaɗan da ake kira ketones da sauyawa zuwa amfani da waɗannan azaman babban tushen makamashi.

Bayan wannan, abincin Atkins ya buƙaci mabiyansa da su ƙara da sannu-sannu a cikin ƙaruwa 5-gram domin tantance “matakan carbohydrate masu mahimmanci” don rage nauyi da kiyaye asara.

Nazarin da ya kwatanta abincin Atkins da sauran abincin ya nuna ya zama aƙalla yana da tasiri kuma yana da tasiri sau da yawa don asarar nauyi (,,,).

A cikin sanannen binciken A TO Z, mata masu kiba 311 sun bi abincin Atkins, abinci mai ƙoshin Ornish, tsarin LEARN ko na Yankin na shekara guda. Atungiyar Atkins ta rasa nauyi fiye da kowane rukuni ().

Sauran karatun da aka sarrafa sun nuna irin wannan sakamakon tare da abincin mai ƙananan-carb bisa ka'idojin Atkins, tare da haɓaka cikin abubuwan haɗarin cututtukan zuciya (,,,).

Kuna iya karanta duk game da abincin Atkins nan.

Takaitawa: Abincin Atkins shine furotin mai gina jiki, mai ƙoshin mai mai ƙuntata carbs kuma a hankali yana ƙara su baya, bisa haƙuri na mutum. Nazarin ya nuna yana ɗaya daga cikin hanyoyin mafi inganci don rage kiba.

2. Kudu Beach Diet

Kamar Dokta Atkins, Dokta Arthur Agatston ya kasance likitan zuciyar da ke da sha'awar taimaka wa marasa lafiyarsa su rage nauyinsu ba tare da jin yunwa ba.

Ya na son wasu fannoni na abincin Atkins, amma ya damu cewa yin amfani da iyakantaccen kitsen mai na iya ƙara haɗarin cututtukan zuciya.

Sabili da haka, a tsakiyar shekarun 1990s ya kirkiro karamin-carb, mai-mai, mai-gina jiki mai ƙoshin abinci mai suna South Beach Diet, wanda aka sanya wa suna a yankin Kudancin Florida inda yake aikin likita.

Kodayake Mataki na 1 na abincin yana da ƙarancin carbs kuma yana da ƙarancin mai, rage cin abincin ya zama ba mai takura shi ba a matakai na 2 da na 3, wanda ke ba da damar iyakantattun nau'ikan nau'ikan abincin da ba a sarrafa su ba yayin ci abinci mai gina jiki.

Abincin yana karfafa yawan cin abinci mai gina jiki, saboda sunadaran sunadaran sunada karin kuzari a lokacin narkewa fiye da carbi ko kitse ().

Kari akan haka, sunadaran yana motsa sakin homonin dake danne yunwa kuma zai iya taimaka maka jin cikewa tsawon awanni (,).

Babban nazarin nazarin 24 ya gano cewa babban furotin, abincin mai ƙarancin mai ya haifar da raguwa mafi girma a cikin nauyi, mai da triglycerides da mafi kyaun riƙewar ƙwayar tsoka fiye da mai ƙanshi, mai gina jiki mai gina jiki ().

Akwai rahotanni masu yawa na asarar nauyi a kan Yankin Kudu Beach Diet, kazalika da buga makonni 12 da aka buga suna kallon tasirin sa.

A cikin wannan binciken, tsofaffin masu fama da ciwon sukari sun ragu kimanin kilo 11 (kilogram 5.2) kuma sun rasa matsakaicin inci 2 (inci 5.1) daga kugu.

Bugu da ƙari, sun sami raguwa a cikin matakan insulin na azumi da ƙaruwa a cikin cholecystokinin (CCK), hormone da ke inganta cikakke ().

Kodayake abincin na gina jiki gabaɗaya, yana buƙatar ƙuntataccen ƙayyadadden ƙayyadadden kitsen mai da ƙarfafa ƙarfin amfani da kayan lambu da aka sarrafa da mai, wanda na iya haifar da kowane irin matsalolin lafiya.

Kuna iya koyo game da Abincin Kudancin Kudancin ta hanyar karanta wannan labarin, ko farawa anan.

Takaitawa: Abincin Kudancin Kudu shine babban furotin, ƙananan-carb, abinci mai ƙarancin mai wanda aka nuna don samar da raunin nauyi da rage abubuwan haɗarin cututtukan zuciya.

3. Cincin ganyayyaki

Abincin ganyayyaki ya zama sananne tsakanin mutanen da ke neman rasa nauyi.

An sha sukar rashin daidaituwa da kuma wuce gona da iri saboda ba su da kayan dabbobi. A gefe guda, an kuma yaba musu saboda ɗabi'a ce, lafiyayyar hanyar cin abinci.

Mahimmanci, cin ganyayyaki na iya zama mai lafiya ko mai ƙoshin lafiya, ya danganta da nau'ikan abincin da ke cikinsu. Yana da wuya cewa za ku iya rasa nauyi yayin cin abinci da abubuwan sha da yawa.

Koyaya, nazarin ya nuna cewa cin abincin mara cin nama wanda ya danganci abinci gabaɗaya na iya haifar da asarar nauyi kuma yana iya rage abubuwa masu haɗari da yawa don cututtukan zuciya (,,).

Aya daga cikin binciken watanni shida da aka sarrafa na manya masu nauyin kiba 63 idan aka kwatanta sakamakon abinci iri daban daban. Waɗanda ke cikin ƙungiyar vegan ɗin sun rasa nauyi fiye da ninki biyu na waɗanda suke cikin kowane ɗayan rukunin ().

Bugu da ƙari, dogon karatu ya nuna cewa cin ganyayyaki na iya ba da sakamako mai ban sha'awa.

A cikin binciken da aka gudanar na shekara biyu na tsofaffi mata masu kiba 64, wadanda suka ci abincin ganyayyaki sun yi asarar kusan sau hudu idan aka kwatanta da rukunin abinci mai kiba ().

Don ƙarin koyo game da yadda za a sami kwanciyar hankali da ɗorewar rashin nauyi akan cin ganyayyaki, karanta wannan labarin.

Takaitawa: Abubuwan abinci na ganyayyaki an gano suna da tasiri don raunin nauyi a duka karatun gajere da dogon lokaci. Bugu da kari, suna iya taimakawa kare lafiyar zuciya.

4. Abincin Ketogenic

Kodayake abincin da ake kira ketogenic shine ake kira abincin "fad", babu ƙaryatãwa zai iya zama da tasiri sosai ga rasa nauyi.

Yana aiki ne ta hanyar rage matakan insulin da kuma canza tushen mai na farko daga sukari zuwa ketones. Waɗannan mahaɗan an yi su ne daga ƙwayoyin mai, kuma kwakwalwar ku da sauran gabobin ku na iya ƙona su don kuzari.

Lokacin da jikinka ba shi da carbs don ƙonewa da sauyawa zuwa ketones, kana cikin yanayin da ake kira ketosis.

Koyaya, ba kamar Atkins da sauran kayan abinci masu ƙananan-carb ba, abincin ketogenic baya ƙaruwa da sannu-sannu. Madadin haka, suna rage yawan amfani da carb sosai don tabbatar mabiyan sun kasance a cikin kososis.

Tabbas, abincin ketogenic yawanci yana samar da ƙasa da gram 50 na jimlar carbs a kowace rana, kuma galibi ƙasa da 30.

Babban nazarin nazarin 13 ya gano cewa kayan abinci na ketogenic ba kawai haɓaka hasara da mai jiki bane, amma kuma na iya rage alamomin kumburi da abubuwan haɗarin cutar a cikin waɗanda suke da kiba ko masu kiba ().

A cikin binciken shekaru biyu da aka gudanar kan manya masu kiba 45, wadanda ke cikin kungiyar ta ketogenic sun sauke fam 27.5 (12.5 kg), kuma sun rasa inci 29 (11.4 cm) daga kugu, a matsakaita.

Wannan ya fi ƙungiya mai ƙarancin mahimmanci, duk da cewa ƙungiyoyin biyu sun kasance masu iyakance kalori ().

Bugu da ƙari, koda lokacin da ba a ƙuntata adadin kuzari da gangan ba, abincin ketogenic yakan rage yawan amfani da kalori. Binciken da aka yi kwanan nan game da karatu da yawa ya nuna cewa wannan na iya kasancewa saboda ketones suna taimakawa wajen hana ci abinci ().

Karanta wannan labarin don neman ƙarin bayani game da yadda cin abincin ketogenic zai iya taimaka muku rage nauyi.

Takaitawa: Abincin Ketogenic galibi yana bayar da ƙasa da gram 30 na carbs kowace rana. An nuna su don haɓaka ƙimar nauyi da mai ciki, da rage haɗarin cutar a cikin masu kiba da masu kiba.

5. Abincin Paleo

Abincin paleo, a takaice don cin abincin paleolithic, ya dogara ne akan abincin da masu farauta suka ci dubban shekaru da suka gabata.

An rarraba Paleo azaman abinci mai lalacewa saboda yana ƙuntata abinci da yawa, gami da kiwo, legumes da hatsi. Bugu da kari, masu sukar sun nuna cewa ba shi da amfani ko ma yana yiwuwa a ci irin abincin da kakanninmu suka yi.

Koyaya, abincin paleo shine daidaitacce, ingantacciyar hanyar cin abinci wacce ke kawar da abinci da aka sarrafa kuma tana ƙarfafa mabiyanta su ci iri-iri iri da na dabbobi.

Bugu da ƙari, nazarin yana ba da shawarar cewa abincin paleo na iya taimaka muku rage nauyi da zama mai ƙoshin lafiya (,,).

A cikin binciken daya, tsoffin mata masu kiba 70 sun bi ko dai abincin paleo ko kuma daidaitaccen abinci. Bayan watanni shida, ƙungiyar paleo ta rasa nauyi da ƙima fiye da ɗayan ƙungiyar.

Hakanan sun sami raguwa mafi girma a cikin matakan triglyceride a cikin jini ().

Abin da ya fi haka, wannan hanyar cin abinci na iya inganta asarar mai na visceral, mai haɗari musamman nau'in mai da ake samu a cikin ciki da hanta wanda ke inganta haɓakar insulin da ƙara haɗarin cuta.

A cikin binciken makonni biyar, tsofaffin mata masu kiba 10 waɗanda suka ci abincin paleo sun rasa fam 10 (kilogiram 4.5) kuma suna da ragin 49% na ƙashin hanta, a matsakaita. Bugu da kari, matan sun sami raguwa a hawan jini, insulin, sukarin jini da cholesterol ().

Kuna iya koyo game da abincin paleo da yadda zai iya taimaka muku rage nauyi a nan.

Takaitawa: Abincin paleo ya dogara ne da ka'idodin cin abincin kakannin kakanni waɗanda ke mai da hankali kan duka, abincin da ba a sarrafa ba. Bincike ya nuna yana iya taimaka muku rasa nauyi da inganta ƙimar lafiyarku.

6. Yankin Abinci

Abincin Yankin an kirkireshi ne a tsakiyar shekarun 1990 daga Dr. Barry Sears, wani masanin biochemist dan asalin Amurka.

An rarraba shi azaman abinci mai lalacewa saboda tunaninta cewa ana buƙatar cikakken rabo daga furotin, mai da carbs don ƙarancin nauyi mafi kyau da lafiyar gaba ɗaya.

Wannan shirin cin abincin ya ayyana cewa yawan cin abincin kalori ya kamata ya kasance da furotin mara nauyi 30%, 30% lafiyayyen mai da kuma 40% manyan katako. Kari akan haka, wadannan abincin za'a cinye su azaman adadin "bulok" wadanda aka ayyana a lokacin cin abinci da kayan ciye-ciye.

Ofaya daga cikin hanyoyin da ake gabatar da abincin Yankin don aiki shine ta hanyar rage kumburi, wanda zai baka damar rage kiba cikin sauki.

Karatu har zuwa yau suna ba da shawarar cin abincin Yankin na iya zama mai tasiri ga rasa nauyi da rage sukarin jini, ƙin insulin da kumburi (, 24,).

A cikin sarrafawa, nazarin makonni shida game da manya masu kiba, waɗanda suka ci abincin Yankin sun rasa nauyi da ƙoshin jiki fiye da ƙungiyar mai ƙarancin mai. Sun kuma bayar da rahoton rage kaso 44% na gajiya, a kan matsakaita (24).

A cikin wani binciken, mutane 33 sun bi ɗaya daga cikin nau'ikan abinci huɗu. An nuna abincin Yankin don taimakawa mahalarta rasa mafi yawan kitse, da ƙara haɓakar anti-inflammatory omega-3 fatty acid zuwa omega-6 fatty acid ().

Kuna iya koyo game da abincin Yankin ta hanyar karanta wannan labarin.

Takaitawa: Abincin Yankin ya ƙayyade tsarin abinci wanda ya ƙunshi 30% na furotin mara nauyi, mai ƙoshin lafiya 30% da kuma 40% na katako mai zare. Bincike ya nuna yana iya taimaka muku rasa nauyi da rage kumburi.

7. Abincin Dukan

Idan aka duba matakan farko na Abincin Dukan, yana da sauƙi a ga dalilin da yasa ake sanya shi sau da yawa azaman abinci mai ƙyama.

Wanda Daraktan Faransa Pierre Dukan ya haɓaka a cikin shekarun 1970, abincin Dukan ya ƙunshi matakai huɗu. Yana farawa ne daga Tsarin Harin, wanda ya ƙunshi kusan abinci mai ƙarancin furotin mara iyaka.

Dalilin wannan babban abincin mai sunadaran shine zai haifar da saurin rage nauyi sakamakon kara kuzari da rage yawan ci.

Sauran abinci ana kara su tare da kowane mataki har zuwa Tsarin Zaman Lafiya, inda babu abinci mai tsayayyar hanya, amma ana karfafa abinci mai gina jiki da kayan lambu. Hakanan matakin ƙarshe yana buƙatar ku ci abincin Faɗakarwa kawai sau ɗaya a mako.

Kamar yadda matsananci kamar yadda wannan abincin yake, kamar yana haifar da asarar nauyi.

Masu binciken Poland sun tantance abincin mata 51 waɗanda suka bi Abincin Dukan tsawon makonni 8-10. Matan sun rasa matsakaicin fam 33 (kilogiram 15) yayin cinye kusan adadin kuzari 1,000 da gram 100 na furotin kowace rana ().

Kodayake babu bincike mai yawa game da Abincin Dukan musamman, binciken ya gano cewa irin wannan kayan abinci mai gina jiki mai gina jiki na iya zama mai tasiri ga asarar nauyi (,,).

Tabbas, nazari na yau da kullun game da binciken da aka sarrafa na 13 ya gano cewa babban furotin, abincin mai ƙananan-carb ya fi tasiri fiye da abincin mai ƙarancin mai don samar da asarar nauyi da rage abubuwan haɗarin cututtukan zuciya ().

Idan kuna sha'awar ƙarin koyo game da Abincin Dukan, karanta wannan labarin.

Takaitawa: Abincin Dukan yana farawa tare da kusan dukkanin abincin mai gina jiki kuma yana ba da sauran abinci a matakanta na gaba. Kamar sauran furotin mai gina jiki, ƙananan abincin-carb, yana iya haɓaka saurin hasara cikin sauri yayin sarrafa yunwa.

8. Abincin 5: 2

Abincin 5: 2, wanda ake kira da saurin abinci, wani nau'in azumi ne wanda ake kira azumin yini.

A kan wannan abincin, kuna cin abinci na yau da kullun na kwanaki biyar a mako kuma ku taƙaita yawan adadin kuzarinku zuwa adadin 500-600 na kwana biyu a kowane mako, wanda ke haifar da karancin kalori gabaɗaya wanda ke haifar da asarar nauyi.

Abincin na 5: 2 ana ɗaukarsa wani nau'i ne na ingantaccen azumin yini. Sabanin haka, wasu nau'ikan azumin yini sun haɗa da rashin abinci har tsawon awanni 24.

Rabon kalori mai yawa a cikin kwanaki “masu sauri” ya sa wasu sun rarraba abincin 5: 2 a matsayin abincin fad.

Koyaya, shaidun da ke tallafawa fa'idodin kiwon lafiya na azumin yini suna girma, kuma da alama zaɓi ne na halal don asarar nauyi (31).

Bincike ya nuna cewa yin azumin daban-daban ba ya haifar da yawan cin kalori a ranakun cin abinci. Wannan na iya faruwa ne saboda sakin peptide YY (PYY), wani sinadarin homon da zai baka damar koshi da kuma taimaka maka ka rage cin abinci ().

Mahimmanci, ba a nuna azumin yini ba don haifar da asarar nauyi fiye da daidaitattun abincin da ke ɗauke da adadin adadin kuzari.

Koyaya, karatu da yawa sun gano cewa duka hanyoyin guda biyu na iya zama masu tasiri ga rasa nauyi da mai mai ciki,,,.

Abin da ya fi haka, kodayake ba zai yiwu a hana gaba ɗaya asarar tsoka yayin rage nauyi ba, azumin yini yana da alama ya fi dacewa don riƙe ƙwayar tsoka idan aka kwatanta da na yau da kullun nau'ikan ƙuntataccen kalori (,).

Kuna iya koyo game da abincin 5: 2 ta hanyar karanta wannan labarin.

Takaitawa: Abincin na 5: 2 wani nau'i ne na azumin yini wanda ya haɗa da cin adadin kuzari 500-600 kwana biyu a mako, da cin abinci ba haka ba. An samo shi mai tasiri don rasa nauyi da mai yayin kariya daga asarar tsoka.

Layin .asa

Abincin Fad zai kasance sananne koyaushe, kuma za a ci gaba da ƙirƙirar sabbin tsare-tsare don magance sha'awar mutane na rasa nauyi da sauri.

Kodayake yawancin abincin da ake kira fad suna da rashin daidaituwa kuma ba sa rayuwa daidai da iƙirarin su, akwai da yawa waɗanda suke aikatawa a zahiri.

Koyaya, kawai saboda abincin yana da tasiri don asarar nauyi baya nufin yana ɗorewa na dogon lokaci.

Don cimmawa da kiyaye burin asarar nauyi, yana da mahimmanci a sami lafiyayyar hanyar cin abinci da kuke jin daɗi kuma za ku iya bi har tsawon rayuwa.